Strict Pull-Ups are a movement used in CrossFit WODs to train the upper back, shoulders, lats, and abs.

Note: When a WOD (workout of the day) calls for a Pull-Up, this can be a Strict Pull-Up, as defined below or a Kipping Pull-Up or Butterfly Pull-Up, unless specifically identified in the WOD, e.g. 10 Strict Pull-Ups or 15 Kipping Pull-Ups.

Set up for Strict Pull-Ups

  • Begin in a dead hang from the pull-up bar with hands just outside shoulders
  • Arms are long elbows are locked out from the bottom position

Points of Performance for Strict Pull-Ups

  • Begin by leaning back slightly and pulling up with the arms and back
  • Finish the rep by having your chin break the horizontal plane of the bar
  • Descend back down to the fully extended starting position

Movement Scaling Options for Strict Pull-Ups

These are not in order of difficulty, these are just other options for strict pull-ups depending upon your strength level or options of equipment:

  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs